Comparing Nutrients in 7 ounces Cereals, corn grits, white, regular and quick, enriched, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 734kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	7.17% 5.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	% 4.96g	g per day for Men 19-50 years
Fiber	24% 9.13g	45% 17g	38g per day for Men 19-50 years
Protein	27% 15g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.7% 0.67mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.86mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 339μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	75.7% 6.05mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	168% 3.87mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.5% 220mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B3, 4.5 times more Vitamin B5, 5.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 167.5 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, corn grits, white, regular and quick, enriched, dry vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 60 times more Copper, 1.7 times more Iron, 9 times more Magnesium, 13.4 times more Manganese, 5.9 times more Phosphorus, 4.6 times more Potassium, 3.1 times more Selenium and 6.9 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, corn grits, white, regular and quick, enriched, dry have 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 29.4 times more Fat, 13.1 times more Saturated Fat, 2.1 times more Omega 3, 27.2 times more Omega 6, 4.6 times more Sugars, 1.9 times more Fiber and 2.7 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.